the Centers for Disease Control, only 15 percent of the Healthy Hiking U.S. adult population is getting enough physical activity. “Our goal,” says Julie CHIEFELBEIN Gerberding, Director of the S AVE CDC, “is to help people D understand that even modest activity such as walking or gardening is a step in the right direction.” According to the American Hiking Society, the benefits of hiking or walking just 30 minutes a day are impressive: ⌧Decreased cholesterol ⌧Lowering of blood pressure ⌧Releasing of calming endorphins ⌧Preventing osteoporosis ⌧Relieving back pain ⌧Reducing insulin needed by diabetics Detailed info on these Getting fit on studies are available at www.americanhiking.org. the trail is For those of us who already hike, none of this is terribly surprising. easy, fun, and “It’s a great break from the routine,” says Debra Gore, a good for you. family practice doctor with Group Health in Spokane. “It’s a great stress relief from the hassles of sitting in front of a computer all day.” And for those who want to get out more and enjoy these benefits, there’s good news: you don’t have to be a buff mountain By Andrew Engelson years later, he’s still getting up into the climber to get started. It’s easy. backcountry. He and other hikers his As with any exercise program, if Julian Ansell is evidence that hiking age are as good a case as any for the you’re just beginning, consult your is good for you. physical and emotional benefits of doctor or medical provider first to The retired physician and Washing- hiking. ensure you start at a level that’s safe ton Trails Association member has “It doesn’t prove it helps you live and appropriate. been hiking since the 1960s. Now in longer, but there it is,” he said. What follows are a few tips on his 70s, he knows a lot of other folks We’ve all heard in the media that getting the most out of your hiking that age who continue to hike the Americans are exercising less, eating experience, and preventing injuries in trails. Ironically, Julian started hiking more, and getting out of shape. the process. because his wife’s bad elbow kept the According to a study by the American So get out on the trail. The best couple from playing tennis. Now, 40 Hiking Society, in partnership with time to start is now! Healthy Hiking powder. And if you notice a blister beginning, apply moleskin to high INJURIES stress areas on skin. Common mishaps and Nerve how to prevent them. compression injuries Wear footwear with a firm shank to minimize compressive force from CHIEFELBEIN rocks underfoot. Wear boots with S AVE orthotic inserts and forefoot padding. D And ensure your shoes bends appro- priately at the forefoot joints. Planar fasciitis Properly stretch the planar fascia and tendoachilles of your feet. Wear orthotic inserts and/or heel padding. Keep your boots in good shape. Taking anti-inflammatory medication such as Ibuprofen prior to hiking can help. Also work on posture and good lower back health. Ankle sprains Wear boots with tops above the ankle. If your ankles are weak, look for boots with ankle bracing. Practice balance training at home to prevent ankle-twisting spills on the trail. Tendonitis Get proper conditioning and strengthening prior to undertaking major hikes. Wear good sturdy boots with orthotic inserts. Stretch properly Take good care of yourself: hiking is a sport like any other, and you and carefully after hiking. Taking anti- should take care of your body accordingly: wear good footwear, train inflammatory medication prior to a and strenghten, properly stretch, and don’t push beyond your limits. hike can sometimes help. And avoid carrying too heavy a pack. Hiking is an aerobic activity, and as and tendonitis. Moore says the number one rule to such, you should treat your body as Each condition can be treated remember is never do what you have carefully as you would any other sport and/or prevented by various steps. not trained for. Don’t expect to climb to help prevent injuries, both on the to Camp Muir on Mount Rainier if trail and back at home. you’ve haven’t hiked much before. See According to Rod Moore, a podia- Blisters the list of introductory hikes on page trist and hiker from Woodinville, the Wear proper-fitting footgear with 25 for places to start. " five most common injuries that plague orthotic inserts with forefoot padding. hikers are blisters, nerve compression Wear inner layer synthetic liner socks Rod Moore is an Ironman triathlete, injuries (also called Morton’s neu- with an outer sock of wool or blended cyclist, and avid hiker in the North- roma), planar fasciitis, ankle sprains, materials. Apply anti-fungal foot west and High Sierras. Healthy Hiking weather change and environmental hazards; and know how to protect and Etiquette conserve their bodies and belongings.” Also, Search and Rescue statistics show that most wilderness emergen- cies are resolved within the first 24 & Safety hours, either by the victim or outside help. And the decisions and actions of Or, how to mind your manners in the wild. a lost or injured hiker in the first six hours have the most significant impact on being safely rescued. Here are a few tips every hiker should keep in mind when venturing into the wild. CONCERNING THE SAFE AND COURTEOUS DISPOSITION OF A WILDERNESS TRAVELER 1. Know your own capabilities and limits – Whether it’s your first time in the wilderness or the first hike of the season, don’t attempt a difficult trail until you have built up sufficient strength, stamina and experience. Within the Puget Sound basin, some good starter hikes include Lake Annette, Twin Falls State Park, and Talapus Lake. 2. Give yourself plenty of time –Get Just because you’ve an early start on your hike so you have left civilization doesn’t plenty of time to lollygag at your mean you should destination. Plan 1 hour for every 2 leave your manners miles you hike, and add another hour behind. for every 1,000 feet of altitude gain. Some simple rules of 3. Know the area you’re hiking – safety, courtesy, and Study a topographical map of the area low-impact travel will you’ll be hiking in. And bring a map of help make everyone’s the area with you. You can typically wilderness experience purchase maps at local ranger stations enjoyable. or most stores that sell backpacking By Mark Hanson gear. Green Trail Maps are typically All too often, those who are new to sold for under $5 and are a great Within the boundaries of civiliza- hiking approach it as a variation on the reference for trails. tion, etiquette is regarded as the Sunday afternoon stroll around the Furthermore, a trail map is one of preferred behavior of a civilized, well- neighborhood, never bothering to The Ten Essentials that no person cultured person. Outside the confines prepare for the unexpected turn of should go without when they travel in of strip malls and sidewalks, beyond events. Rick LaValla, former search the wilderness, regardless of level of the realm of cul-de-sacs and master and rescue (SAR) coordinator for the experience. Having the Ten Essentials plan communities – in the world we state of Washington, says that hikers with you could mean the difference fondly call the wilderness – etiquette will more than likely avoid becoming between losing life or limb and having is as much about survival as it is about lost or injured if they “pay attention to a great story to tell around the campfire. not being considered a Neanderthal- body indicators [hunger, thirst, cold, continued on the next page... like forest dweller. exhaustion]; don’t travel too far, too fast; observe and respond to signs of Healthy Hiking THE TEN ESSENTIALS: ERVICE S Navigation (map and compass) OREST Sun protection Insulation (extra clothing) USDA F Illumination (flashlight/headlamp) First-aid supplies Fire starter (waterproof matches) Repair kit and tools (including knife) Nutrition (extra food) Hydration (extra water) Emergency shelter 4. Stay on the trail – Don’t tempt fate. The wilderness has an Escher- like quality that can easily disorient you if you leave the trail. And cutting switchbacks leaves ugly erosion scars—don’t give in to the temptation to leave the trail. If you do get lost, stay where you are. If you’re tired or injured, stay on the trail and ask passing hikers for assistance. Don’t A considerate and cultured outdoorsperson leaves no trace of his or bushwhack or travel in darkness. her presence in the wild. This campfire circa 1900, though rustic and 5. Be courteous toward fellow nostalgic, is not exactly good manners in the wilderness today. hikers, bikers, and equestrians – When you encounter another soul on the trail, the general rule is to yield to a “cathole” six to eight inches deep treasure trove for souvenirs. Nor is it a those heading uphill. and at least 200 feet from camps and place to run rampant without consid- water sources. Pack out every single eration for wildlife or those around CONCERNING thing you packed in. you. Whether hiking by yourself, in a SELECTION OF AN 4. Use campsites when they are group, or with children or pets, treat INCONSPICUOUS, provided, and eliminate the need for the wilderness as the public property ENVIRONMENTALLY-FRIENDLY campfires by using a camp stove. that it is and leave no trace of your CAMPSITE Many wilderness areas have bans on presence that might ruin the experi- campfires above a certain elevation or ence for someone else.